Name: Playbook - Bailey Nomi - W4/D5 YOU DID IT, QUEEN!
Uploaded: 2023-09-12T21:09:16.750Z
Duration: 20 min
Description: W4/D5 YOU DID IT, QUEEN!

This was an excellent program. I love how much stronger I feel after completing it

Erin

Finished my first class. Feels so good! The best thing is that I feel that I now have more confidence to continue. Thank you!

Raluca

Another program ‘complete’ but everyday the journey in my body continues. Thanks for creating these programs, love working out with you ❤️

Hilary

Louise

Jenna

Last day of the pelvic floor and core workout. It’s been great. I feel healthier and stronger. Can’t wait to start on my knees!

Sophie

Any energy. Any bit that’s left. Is going into todays workout. You’re going to WERK to finish feeling strong and confident. You can literally achieve anything. 

Engage. Engage your pelvic floor, but engage with me! Message me.. comment.. interact. I want to know how you’re feeling, and what you’re ready for next! Strong knees? Hip health? Reducing bloat? 

Whatever it is, let me know so I can make that happen for you.

I love that you did this for yourself, and I want nothing but the best for you going forward. This doesn’t have to be the end for us!

Work hard, and as always, put your favorite playlist on and vibe out, Queen!

“Never beg for a seat
when you can build
our own table..
Read that twice.”

Using yoga blocks, place hands on top to align your back for a straight spine. The front leg is bent, with knee directly over heel. The back leg is slid back far enough that you feel the stretch down the front of the back leg. 

Tuck the toes under, lifting off the back knee. When and if you’re ready, lift hands off the blocks, reaching arms up and forward. 

Modification: Keep hands on the blocks, keep knee on the ground

Advancement: Lift back leg off the ground, adding an ankle weight if desired

Alternate sides with each set

Lunges with Upper Body Reach

Place bottom onto the ground with knees bent in front of you. Gently grab onto the back of your thighs, lifting legs up into a tabletop position (shins parallel to ground). Option to let go of the legs, reaching arms forward.

Release low abs just a little, allowing chest and knees to open an inch or so into a wider “v” shape. Resqueeze the abs, coming into a small “v”. Repeat. 

Modification: Keep soles of the feet planted on the ground, just lowering and lifting chest.

Advancement: Straighten legs. Go longer if you can.

Boat Pose- Big V to Little V

Start by placing a resistance band above the knees. With heels together, toes apart, lift up to your highest tippy toes and walk the heels back together in center. Press the heels, as you bend your knees toward the toes. 

Modification: Hold onto a chair. Ditch the band.
Advancement: Use a medium or heavy resistance band.

Frog with a Band

Keep feet hips width distance apart, walking shoulder blades together underneath you. Place the Nomi Active bôl in between your thighs, as you raise your hips up to the sky. 

Add mini squeezes of the ball between legs, engaging pelvic floor.

Modifications: slide a yoga block beneath low back for support.

Bride Pulses (with bôl)

Start by pressing entire back into the mat, one leg is long in front, one leg is up toward the ceiling. Hold behind the lifted thigh, curling up off the shoulder blades. Start tracing tiny circles with the leg. Alternate directions with every set. 

To modify: keep shoulders on the ground or bend into the knees

Scissor Holds + Circles

Tuck toes under as you sit onto heels. Place Nomi Active’s Bôl between thighs. Tuck hips up and under before lifting off the heels just an inch. Lift and lower, staying off heels and pressing hips forward on the up. Engage pelvic floor at the top. 

Modification: add cushion for knees. Find a chair to stand/sit, rather than on the floor

Advancement: add resistance band around thighs

Thigh Dance (with bôl)

W4/D5 YOU DID IT, QUEEN!

Following these workouts for years and they still slap

Sara Lane Lively

Ashley

Amazing ! Definitely what I need to be working on after five babies! Lol

Celeste

W1/D1 Hi Beautiful!

Simple but very effective!! Feel a difference without killing myself over it is amazing!! Lol

Danii

Karen

Emily

W1/D2 “Okay, I can do this”

Fantastic! Those side planks and same side dead bugs burned oh so good!!

These exercises are wonderful and easy to follow! I love that they are also low impact!

Alyssa

W1/D3 Getting Deeper

The burn is so good!! 🔥 I definitely feel myself slowly getting better and better with each session!!

I love how low impact yet effective this workout is. I can feel it working it’s magic in my core.

Erna C

Yikes that was Good. I’m sore from the week

shania

W1/D4 Inner Thighs and PF

Every day I think, “I got this!”… I don’t! 😂😅 In the best way!!

Gladys

W1/D5 Core Focus

Oh that was a really good one! Love work in my lower body.

Arin Fugate

Loved these movements and I worked up a sweat- feels good!

Had a twoish week break to do the hip challenge now I’m back in and my thighs are reel’s it’s today!!

W2/D1 Lower body

Виктория

W2/D2 Let’s Get Into It YUH

The last exercise felt wrong for knees somehow

My knees do not like the thigh dances. Had to stop as I was getting pains under my knee cap. Need to work on strengthening my knees I think.

Good start to the day! I tappedthe timer to adjust for longer to challenge myself on the wide squat pulses!

W2/D3 Outer Thighs (to Balance out inner thigh work)

Starting to notice a difference. Loving this program 🙌

I love those Dead Bugs! They're so effective. Oof and those criss-cross extensions are something else

W2/D4 Oh girl, those ABS!

The last two ones, they are really good, if you know what I mean 😳

Good workout! I find I get more ‘work’ from the thigh dance if I don’t tuck my toes under. This seems to be more effective for my body; is it a safe modification?

Those hip dips will wake you up in the morning!

W4/D5 YOU DID IT, QUEEN!

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